The Healthy Eating Guide

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There has been a great deal in the newspapers, on TV and Radio this week about Vitamins and Supplements and the potential damage they can do. I am not a Doctor, however I like to think I am a woman of reasonable intelligence and common sense.

This is my ‘common sense’ view on the topic which is raging all around us at the moment. If you have a healthy, balanced diet - why do you need supplements? I fully accept that there are some times in life when, following illness or as a result of certain health conditions your body might need some support, but surely not all the time. The human body does not hold vast reserves of vitamins and you should get all you need if you ensure that you have a diet that includes all the food groups. Anthing else is a waste of money and a strain on your body to process it.
It strikes me that we often take the ‘pop a pill’ approach to good nutrition because we are aware that we eat too many junk foods that we know are not good - we use them as an antidote. To eat a healthy diet is not difficult - even if you are not the greatest cook in the world, or are pushed for time - there are plenty of healthy and nutritious ready prepared foods available now, and they are a lot less expensive than vast quantities of unnecessary pills

These bars are just delicious - you can use Chocolate or Carob for the topping if you want something healthier.  There is no added sugar in these bars as the Dates contain all the sweetness you need.

8ozs (200gms) stoned, washed and roughly chopped dates
5 fl oz (125 mls) unsweetened Apple juice
2 oz (50 gms) Walnut pieces
4 ozs ( 100 gms) polyunsaturated margarine
4 ozs Plain Wholemeal flour
2 ozs (50 gms) Porridge Oats
1 Egg lightly beaten
2 ozs (50 gms) Plain chocolate or carob.

Lightly oil a 7 inch (18 cm) square tin
Put the dates and apple juice into a pan and bring up to the boil.  Simmer gently for 4 -5 minutes until the dates are soft.
Cool slightly before adding all the remaining ingredients, except the chocolate or carob
Press the mixture into the tin and bake at  180C, 350F Gas Mark 4 for around 30 minutes or until it comes away from the side of the tin.
Turn out and cool on a rack.
Melt the chocolate or carob over hot water and spread over the top of the cake.
Cut into 16 Bars.

Delicious with Coffee!

There is loads of lovely spring Rhubarb around and this is one of my favourite Rhubarb Pudds.

1lb 8 ozs (600 gms) Rhubarb cut into small chunks
4 tbsp (60 ml) Orange Juice - unsweetened
3 tbsp (45 ml) thick honey
10 fl oz (250 ml) natural yoghurt
6 ozs (150 gms) Quark

Put the Rhubarb, orange juice and honey into a covered saucepand and cook gently for about 15 mins until soft, stirring occasionally.
Put aside until cool
Place the Rhubarb mixture and quark into a blender and process until smooth
Gently fold in the yoghurt
Put the mixture into four serving dishes or glasses and chill for at least one hour
Serve with a light, crisp shortbread biscuit.

This is delicious for a light lunch or supper dish. You can make it in advance and heat it through.

3 Leeks, trimmed and cut into thick slices
3 Courgettes cut into thick slices
1 oz (25 gms) Polyunsaturated margarine
1 oz (25 gms) plain flour
15 fl oz (400 ml) skimmed milk
2 x 14 oz cans (400 gms) Butter Beans, drained and rinsed
6 tbsp (90 mls) chopped fresh parsley
1 oz (25 gms) wholemeal breadcrumbs
3 oz (75 gms) mature cheddar cheese, grated

Cook the leeks and courgettes in a little boiling water until just tender
Melt the margarine in a heavy bottomed saucepan, add the flour and cook for about one minute. Slowly add the milk, stirring all the time and heat until it begins to thicken. Bring to the boil, reduce the heat and season if desired
Add the leeks, courgettes and beans to the sauce, then add about 4 tbsps of the parsley. Mix well and put into an oven proof dish
Mix the breadcrumbs, cheese and remaining parsley and spread evenly over the top of the vegetable mixture
Bake for about 30 minutes at 200C, 400F, Gas Mark 6

We all have our favourite kitchen gadgets and I’m no exception. One of my favourites is my Veg Brush. I don’t like peeling vegetable unless it’s absolutely essential, which is very rare. Equally I don’t like to feel I’m eating half the garden so a good brush is vital. I particularly like the Good Grips range of kitchen gizmos. Whilst I don’t have arthritic hands I do like to be able to get hold of the tools I am using and these are the best for that.

Carrots , Potatoes, Broccoli - no matter how round, bumpy or odd the surface, this brush does the job - and at a very low cost. The nylon bristles are strong, sturdy and clean thoroughly in deep nooks and crannies. Designed to fit your hand comfortably, the pressure-absorbing processed rubber handle puts less tension on the hands, and let’s you get a good grip. Made from the same material as dishwasher gaskets, the handles are slip-proof, wet or dry, as well as dishwasher-safe.

This little Brush is a neat tool and saves no end of time when I am preparing a meal. Definately one of my favourite kitchen gadgets.

We are told that we should eat at least five portions of fruit and vegetables a day to ensure our health and well being.  This is a minimum amount to help reduce the risk of heart disease, diabetes, some cancers and other serious illnesses.  However there is a great deal of confusion over just how much is a portion and whether frozen, dried or canned fruit and vegetables count.  The simple answer to that is that they do count, as do juiced fruits and vegetables and it doesn’t matter if they are cooked or raw.

So how much is a portion - the following list is just a guideline - and do remember five a day is a minimum amount!

• A whole medium-sized fruit - eg, an apple, banana or orange
•  A slice of a large fruit, such as melon, or pineapple
•  An adults handful of grapes or two handfuls of berries such as Blueberries or Raspberries
• A tablespoon of dried fruit such as sultanas or dried  cranberries
• Approx 100ml of fruit or vegetable juice
• A 200 gm tin of fruit - preferably not sweetened
• A small bowl of salad
• Approx 100 gms of vegetables - eg, peas, carrots or cabbage
• Approx 6 dried apricots  or a similar amount of other dried fruit such as apples, peasrs or peaches

The vegetables and fruits in a cooked dish generally work out at about one portion, so for example the onions, mushrooms, beans and tomatoes in a chili would equate to one of your daily portions.  A bowl of homemade vegetable soup would be about a portion as well.

Generally speaking you should only count one juice portion a day as you don’t get the dietary fibre that you would with the whole fruit.  Drink more by all means but only count it as one portion.

It occurred to me that I haven’t yet put a pudding recipe here - what a disaster! Many people get the mistaken idea that puddings have to be unhealthy or horrid - not true. There are lots of perfectly healthy and delicious pudds around. I like this dish served with thick yoghurt or maybe a small spoonful of good Vanilla Ice Cream.

4 firm pears, peeled but leave the stalks if possible
8 ozs (200 gms) fresh or frozen mixed berries such as Blackcurrant, Blue Berry, Blackberry, Raspberry, Redcurrant
2 ozs (50 gms) light muscovado (soft brown) sugar
4 fl ozs (100 ml) Water - you may need a little more

Place all the ingredients in a large saucepan and bring slowly to the boil.

Cover, turn down the heat and simmer for about 20 minutes until the pears are just soft. Turn once or Continue Reading »